Comparing Nutrients in 1 pound AlmondsVS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Plums, dried (prunes), stewed, with added sugar

96%

1 lb ▼

Macro Nutrients

Almondsvs Plums, dried (prunes), stewed, with added sugar

91%2626kcal

Energy

19.4%562kcal

2626 kcalvs562 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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233%226g

Fat

1.03%1g

226 gvs1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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54%17.2g

Saturated Fat

0.24%0.077g

17.2 gvs0.077 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.85%0.014g

Omega 3

0%0g

0.014 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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329%56g

Omega 6

1.25%0.21g

56 gvs0.21 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75%98g

Carbohydrate

115%149g

98 gvs149 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.2%19.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

19.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.69%0.5g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0.5 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.77g

Glucose

0.77 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%18g

Sucrose

18 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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149%56.7g

Fiber

45.4%17.2g

56.7 gvs17.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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171%96g

Protein

8.83%4.94g

96 gvs4.94 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Plums, dried (prunes), stewed, with added sugar

0%0μg

Vitamin A

7.06%63.5μg

RAE, retinol activity equivalents

0 μgvs63.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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77.5%0.93mg

Vitamin B1

8.3%0.1mg

Thiamine

0.93 mgvs0.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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397%5.16mg

Vitamin B2

32.4%0.42mg

Riboflavin

5.16 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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103%16.4mg

Vitamin B3

19%3.06mg

Niacin, nicotinic acid, niacinamide

16.4 mgvs3.06 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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42.7%2.14mg

Vitamin B5

9.07%0.45mg

Pantothenic acid

2.14 mgvs0.45 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48%0.62mg

Vitamin B6

71%0.92mg

Pyridoxine

0.62 mgvs0.92 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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862%259μg

Vitamin B7

Biotin

259 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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50%200μg

Vitamin B9

0%0μg

Folates and Folic Acid

200 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

13.6%12.2mg

Ascorbic acid

0 mgvs12.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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775%116mg

Vitamin E

Tocopherols and Tocotrienols

116 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Plums, dried (prunes), stewed, with added sugar

122%1220mg

Calcium

9.53%95mg

1220 mgvs95 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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520%4.68mg

Copper

91%0.82mg

4.68 mgvs0.82 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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210%17mg

Iron

59%4.7mg

17 mgvs4.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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292%1225mg

Magnesium

20.5%86mg

1225 mgvs86 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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430%9.9mg

Manganese

18%0.42mg

9.9 mgvs0.42 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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457%205μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

205 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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312%2182mg

Phosphorus

21.4%150mg

2182 mgvs150 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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98%3325mg

Potassium

41.6%1415mg

3325 mgvs1415 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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34%18.6μg

Selenium

8.25%4.54μg

18.6 μgvs4.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.3%4.54mg

Sodium

0.6%9.07mg

4.54 mgvs9.07 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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129%14mg

Zinc

9.07%1mg

14 mgvs1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.54%20g

Water

7.98%295g

20 gvs295 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Almonds vs Plums, dried (prunes), stewed, with added sugar:

Almonds have 9.3 times more Vitamin B1, 12.2 times more Vitamin B2, 5.4 times more Vitamin B3, 4.7 times more Vitamin B5 and more Vitamin B9 than Plums, dried (prunes), stewed, with added sugar.
While Plums, dried (prunes), stewed, with added sugar contain more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Almonds.
Both Almonds as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Plums, dried (prunes), stewed, with added sugar:

Almonds have 12.8 times more Calcium, 5.7 times more Copper, 3.6 times more Iron, 14.2 times more Magnesium, 23.7 times more Manganese, 14.6 times more Phosphorus, 2.3 times more Potassium, 4.1 times more Selenium and 14.2 times more Zinc than Plums, dried (prunes), stewed, with added sugar.
While Plums, dried (prunes), stewed, with added sugar contain 14.8 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

Almonds have 4.7 times more Energy, 227 times more Fat, 223.6 times more Saturated Fat, 262.2 times more Omega 6, 3.3 times more Fiber and 19.4 times more Protein than Plums, dried (prunes), stewed, with added sugar.
While Plums, dried (prunes), stewed, with added sugar contain 1.5 times more Carbohydrate than Almonds.
Both Almonds as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

AlmondsVS Blanched AlmondsPlums, dried (prunes), stewed, with added sugarVS Blanched AlmondsAlmondsVS Canned Prune JuicePlums, dried (prunes), stewed, with added sugarVS Canned Prune Juice

Compare Foods

Comparing Nutrients in 1 pound AlmondsVS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: